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18px;border-radius:14px;color:#fff;font-family:var(--font-display);font-weight:500;font-size:15px;letter-spacing:-.01em;display:flex;justify-content:space-between;align-items:center;box-shadow:0 6px 18px rgba(0,0,0,.06)}\n#lvm-shell .pyramid .level .k{font-family:var(--font-mono);font-size:10px;text-transform:uppercase;letter-spacing:.08em;opacity:.75}\n#lvm-shell .pyramid .l1{background:#0E0E10;width:100%}\n#lvm-shell .pyramid .l2{background:#1D1D1F;width:84%}\n#lvm-shell .pyramid .l3{background:#3a3a3c;width:68%}\n#lvm-shell .pyramid .l4{background:var(--pink);width:52%}\n#lvm-shell .pyramid-cap{text-align:center;font-size:13px;color:var(--muted);margin-top:14px}\n\n\/* Section 7 honnetete : scorecard horizontal bars *\/\n#lvm-shell .scorecard{margin:30px 0 10px;border:1px solid var(--rule);border-radius:20px;padding:28px 26px;background:#fff}\n#lvm-shell .scorecard-head{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding-bottom:18px;margin-bottom:8px;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-head .h-crit{font-family:var(--font-mono);font-size:11px;font-weight:500;text-transform:uppercase;letter-spacing:.08em;color:var(--muted)}\n#lvm-shell .scorecard-head .h-brand{display:flex;align-items:center;gap:8px;font-family:var(--font-display);font-size:14px;font-weight:600;color:var(--ink)}\n#lvm-shell .scorecard-head .h-brand img{width:22px;height:22px;border-radius:5px;object-fit:cover}\n#lvm-shell .scorecard-row{display:grid;grid-template-columns:1.4fr 1fr 1fr;column-gap:28px;align-items:center;padding:14px 0;border-bottom:1px solid var(--rule-soft)}\n#lvm-shell .scorecard-row:last-child{border-bottom:0}\n#lvm-shell .scorecard-row .crit{font-size:14px;color:var(--ink);font-weight:500;padding-right:14px}\n#lvm-shell .scorecard-row .bar{display:flex;flex-direction:row-reverse;align-items:center;gap:10px}\n#lvm-shell .scorecard-row .bar .b{flex:1;height:8px;border-radius:99px;background:var(--rule-soft);overflow:hidden;position:relative}\n#lvm-shell .scorecard-row .bar .b > i{display:block;height:100%;border-radius:99px;transition:width 1s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .scorecard-row .bar.lean .b > i{background:var(--pink)}\n#lvm-shell .scorecard-row .bar.mfp .b > i{background:var(--mfp)}\n#lvm-shell .scorecard-row .bar .v{font-family:var(--font-mono);font-size:12px;font-weight:600;color:var(--ink);min-width:32px;text-align:left}\n\n\/* Section 8 pour qui : persona checklist *\/\n#lvm-shell .persona{margin:28px 0 10px;display:grid;grid-template-columns:1fr;gap:14px}\n#lvm-shell .persona-it{display:grid;grid-template-columns:54px 1fr;gap:16px;padding:22px 24px;background:#fff;border:1px solid var(--rule);border-radius:18px;align-items:center}\n#lvm-shell .persona-it.match{background:var(--pink-soft);border-color:rgba(255,45,110,.25)}\n#lvm-shell .persona-it .pic{width:54px;height:54px;border-radius:50%;display:flex;align-items:center;justify-content:center;background:var(--rule-soft);position:relative;font-family:var(--font-mono);font-size:13px;font-weight:600;color:var(--ink)}\n#lvm-shell .persona-it.match .pic{background:var(--pink);color:#fff}\n#lvm-shell .persona-it .pic svg{width:24px;height:24px}\n#lvm-shell .persona-it h4{margin:0 0 4px;font-size:17px;letter-spacing:-.01em}\n#lvm-shell .persona-it p{margin:0;font-size:14px;color:var(--muted);line-height:1.55}\n#lvm-shell .persona-it.match h4{color:var(--ink)}\n\n\/* Section 9 migration : timeline steps *\/\n#lvm-shell .steps{display:grid;grid-template-columns:repeat(5,1fr);gap:14px;margin:28px 0;position:relative}\n#lvm-shell .steps::before{content:\"\";position:absolute;top:14px;left:7px;right:calc(20% - 18px);height:1px;background:linear-gradient(90deg,var(--pink) 0%,var(--rule-soft) 100%);z-index:0}\n#lvm-shell .step{position:relative;padding-top:24px;z-index:1}\n#lvm-shell .step::before{content:\"\";position:absolute;top:8px;left:0;width:14px;height:14px;border-radius:50%;background:var(--pink);border:3px solid #fff;box-shadow:0 0 0 1px var(--rule)}\n#lvm-shell .step .sn{font-family:var(--font-mono);font-size:11px;color:var(--pink);font-weight:600;letter-spacing:.08em}\n#lvm-shell .step h4{margin:6px 0 6px;font-size:15px;letter-spacing:-.01em}\n#lvm-shell .step p{font-size:13px;color:var(--muted);line-height:1.5;margin:0}\n\n\/* Section 10 debloque : feature stack numbered XL *\/\n#lvm-shell .feat-stack{margin:30px 0 10px;border-top:1px solid var(--rule)}\n#lvm-shell .feat-it{display:grid;grid-template-columns:auto 1fr auto;gap:24px;padding:26px 0;border-bottom:1px solid var(--rule);align-items:center}\n#lvm-shell .feat-it .fn{font-family:var(--font-display);font-size:48px;font-weight:600;color:var(--pink);line-height:1;letter-spacing:-.04em;width:74px}\n#lvm-shell .feat-it .ft{font-family:var(--font-display);font-size:22px;font-weight:600;color:var(--ink);letter-spacing:-.015em;line-height:1.25;margin-bottom:6px}\n#lvm-shell .feat-it .fd{font-size:15px;color:var(--muted);line-height:1.55;margin:0}\n#lvm-shell .feat-it .fc{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--muted);font-weight:500}\n#lvm-shell .feat-it:last-child{border-bottom:0}\n\n#lvm-shell .faq{margin:22px 0}\n#lvm-shell .faq details{border-bottom:1px solid var(--rule);padding:20px 0}\n#lvm-shell .faq details:first-of-type{border-top:1px solid var(--rule)}\n#lvm-shell .faq summary{cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:18px;font-family:var(--font-display);font-size:20px;font-weight:500;letter-spacing:-.015em;color:var(--ink)}\n#lvm-shell .faq summary::-webkit-details-marker{display:none}\n#lvm-shell .faq summary::after{content:\"+\";font-size:24px;color:var(--muted);font-weight:300;line-height:1;transition:transform .25s, color .25s}\n#lvm-shell .faq details[open] summary::after{transform:rotate(45deg);color:var(--pink)}\n#lvm-shell .faq details[open] summary{color:var(--pink)}\n#lvm-shell .faq .ans{margin-top:14px;font-size:16px;color:var(--muted);line-height:1.65}\n\n#lvm-shell .get-band{background:var(--paper-2);border-radius:24px;padding:48px 36px;margin:60px 0 40px;text-align:center}\n#lvm-shell .get-band .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;color:var(--pink);font-weight:600;letter-spacing:.1em;margin-bottom:14px}\n#lvm-shell .get-band h3{font-size:36px;margin:0 0 14px;letter-spacing:-.025em}\n#lvm-shell .get-band p{font-size:16px;color:var(--muted);max-width:480px;margin:0 auto 26px}\n#lvm-shell .get-band .stores{display:flex;justify-content:center;gap:14px;flex-wrap:wrap}\n#lvm-shell .get-band .stores a{line-height:0;transition:transform .15s}\n#lvm-shell .get-band .stores a:hover{transform:translateY(-3px)}\n#lvm-shell .get-band .stores img{height:60px;width:auto;border-radius:11px}\n\n#lvm-shell .sources{font-size:14px;color:var(--muted);line-height:1.7}\n#lvm-shell .sources ol{padding-left:22px}\n#lvm-shell .sources li{margin-bottom:8px}\n\n#lvm-shell footer{padding:50px 0 60px;border-top:1px solid var(--rule);margin-top:40px}\n#lvm-shell footer .row{display:flex;justify-content:space-between;align-items:center;gap:18px;flex-wrap:wrap}\n#lvm-shell footer .kicker{font-family:var(--font-mono);font-size:11px;text-transform:uppercase;letter-spacing:.08em;color:var(--pink);font-weight:600}\n#lvm-shell footer p{font-size:13px;color:var(--muted);margin:8px 0 0}\n#lvm-shell footer .stores{display:flex;gap:8px}\n#lvm-shell footer .stores img{height:34px;width:auto;border-radius:6px}\n\n#lvm-shell .rev{opacity:0;transform:translateY(12px);transition:opacity .8s cubic-bezier(.22,.61,.36,1),transform .8s cubic-bezier(.22,.61,.36,1)}\n#lvm-shell .rev.on{opacity:1;transform:translateY(0)}\n@media (prefers-reduced-motion:reduce){#lvm-shell .rev{transition:none;opacity:1;transform:none}}\n\n@media (max-width:760px){\n  #lvm-shell .nav-row{padding:8px 18px;gap:8px}\n  #lvm-shell .nav-link{display:none}\n  #lvm-shell .nav-stores img{height:24px}\n  #lvm-shell .wrap{padding:0 22px}\n  #lvm-shell .hero{padding:34px 0 0}\n  #lvm-shell h1{font-size:46px;letter-spacing:-.035em}\n  #lvm-shell h1 .alt{font-size:.55em;margin-top:10px}\n  #lvm-shell .dek{font-size:20px}\n  #lvm-shell .hero-stores img{height:42px}\n  #lvm-shell .hero-bottom{grid-template-columns:1fr;gap:28px;margin:30px 0 40px;padding-top:24px;align-items:stretch}\n  #lvm-shell .phone-wrap{order:-1}\n  #lvm-shell .phone{width:240px}\n  #lvm-shell .tap-hint.desktop{display:none}\n  #lvm-shell .tap-hint.mobile{display:block;position:relative;left:auto;top:auto;text-align:center;margin:0 auto 10px;width:100%}\n  #lvm-shell .tap-hint.mobile .th-arrow{position:relative;display:block;margin:6px auto 0;width:34px;height:34px;transform:none;color:var(--pink)}\n  #lvm-shell .snippet{padding:24px 22px}\n  #lvm-shell .snippet p{font-size:18px}\n  #lvm-shell section{padding:48px 0}\n  #lvm-shell h2{font-size:34px;letter-spacing:-.03em}\n  #lvm-shell h3{font-size:24px}\n  #lvm-shell .section-label{margin-bottom:22px}\n  #lvm-shell .statement{padding:24px 0;margin:32px 0}\n  #lvm-shell .statement .num{font-size:44px}\n  #lvm-shell .statement .lbl{font-size:19px}\n  #lvm-shell .fig{padding:20px 14px 14px;border-radius:16px}\n  #lvm-shell .cv-wrap{height:310px}\n  #lvm-shell .method{grid-template-columns:1fr;gap:20px}\n  #lvm-shell .method.flip{grid-template-columns:1fr}\n  #lvm-shell .method.flip .m-phone{order:0}\n  #lvm-shell .mini-row{grid-template-columns:repeat(3,1fr);gap:10px}\n  #lvm-shell .mini-phone{padding:3px;border-radius:18px;border-width:1px;max-width:110px}\n  #lvm-shell .mini-phone .notch{width:42px;height:11px;border-radius:0 0 8px 8px}\n  #lvm-shell .mini-phone .scr{border-radius:15px}\n  #lvm-shell .mini-cap{font-size:10px}\n  #lvm-shell .mini-cap strong{font-size:13px}\n  #lvm-shell .duo-row{grid-template-columns:repeat(2,1fr);gap:12px}\n  #lvm-shell .duo-row .mini-phone{max-width:130px}\n  #lvm-shell .steps{grid-template-columns:1fr;gap:18px}\n  #lvm-shell .steps::before{display:none}\n  #lvm-shell .step{padding-top:0;padding-left:24px}\n  #lvm-shell .step::before{top:6px;left:0}\n  #lvm-shell .table-row{grid-template-columns:1.4fr .9fr .9fr}\n  #lvm-shell .table-row > .crit{padding:13px 12px;font-size:13px}\n  #lvm-shell .table-row > .cell{padding:13px 10px;font-size:12px;gap:8px}\n  #lvm-shell .table-row.head > div{padding:14px 12px;font-size:10px;gap:7px}\n  #lvm-shell .table-row.head .brand-cell img{width:20px;height:20px}\n  #lvm-shell .get-band{padding:36px 22px;border-radius:18px;margin:40px 0 30px}\n  #lvm-shell .get-band h3{font-size:28px}\n  #lvm-shell .get-band .stores img{height:50px}\n  #lvm-shell .cta-band{padding:22px;gap:14px}\n  #lvm-shell .cta-band .l{font-size:16px;min-width:0}\n  #lvm-shell .cta-band .stores img{height:38px}\n  #lvm-shell .faq summary{font-size:18px;gap:14px}\n  #lvm-shell .pyramid{max-width:100%}\n  #lvm-shell .pyramid .level{padding:11px 14px;font-size:14px}\n  #lvm-shell .scorecard{padding:20px 16px;border-radius:16px}\n  #lvm-shell .scorecard-head{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px}\n  #lvm-shell .scorecard-head .h-brand{font-size:12px;gap:5px}\n  #lvm-shell .scorecard-head .h-brand img{width:18px;height:18px}\n  #lvm-shell .scorecard-row{grid-template-columns:1.2fr 1fr 1fr;column-gap:14px;padding:12px 0}\n  #lvm-shell .scorecard-row .crit{font-size:13px;padding-right:8px}\n  #lvm-shell .scorecard-row .bar{gap:6px}\n  #lvm-shell .scorecard-row .bar .v{font-size:11px;min-width:26px}\n  #lvm-shell .persona-it{grid-template-columns:44px 1fr;gap:12px;padding:16px 16px;border-radius:14px}\n  #lvm-shell .persona-it .pic{width:44px;height:44px;font-size:12px}\n  #lvm-shell .persona-it h4{font-size:15px}\n  #lvm-shell .persona-it p{font-size:13px}\n  #lvm-shell .feat-it{grid-template-columns:auto 1fr;gap:14px;padding:20px 0}\n  #lvm-shell .feat-it .fn{font-size:36px;width:54px}\n  #lvm-shell .feat-it .ft{font-size:18px}\n  #lvm-shell .feat-it .fd{font-size:13px}\n  #lvm-shell .feat-it .fc{display:none}\n}\n@media (max-width:480px){\n  #lvm-shell .phone-tabs{gap:5px}\n  #lvm-shell .phone-tabs button{padding:5px 8px;font-size:10px}\n  #lvm-shell .nav-stores{gap:4px}\n  #lvm-shell .nav-stores img{height:22px}\n  #lvm-shell .hero-stores img{height:40px}\n  #lvm-shell .crumb{font-size:12px}\n  #lvm-shell .table-row{grid-template-columns:1.3fr .85fr .85fr}\n  #lvm-shell .table-row > .crit{padding:11px 9px;font-size:12px}\n  #lvm-shell .table-row > .cell{padding:11px 8px;font-size:11px;gap:6px}\n  #lvm-shell .table-row.head > div{padding:11px 9px;font-size:9px;gap:5px}\n}\n\/* === Hub calculateurs === *\/\n#lvm-shell .tool-grid{display:grid;grid-template-columns:1fr 1fr;gap:16px;margin:34px 0}\n#lvm-shell .tool-card{display:flex;flex-direction:column;background:var(--paper);border:1px solid var(--rule-soft);border-radius:18px;padding:24px 24px 20px;text-decoration:none;transition:transform .15s, box-shadow .15s}\n#lvm-shell .tool-card:hover{transform:translateY(-3px);box-shadow:0 14px 34px rgba(20,20,40,0.08)}\n#lvm-shell .tool-card .step{font-family:var(--font-mono);font-size:11px;font-weight:600;letter-spacing:.08em;text-transform:uppercase;color:var(--pink);margin-bottom:10px}\n#lvm-shell .tool-card h3{font-family:var(--font-display);font-size:21px;font-weight:600;letter-spacing:-.015em;color:var(--ink);margin:0 0 8px}\n#lvm-shell .tool-card p{font-size:14.5px;line-height:1.6;color:var(--muted);margin:0 0 14px;flex:1}\n#lvm-shell .tool-card .go{font-size:14px;font-weight:600;color:var(--pink)}\n#lvm-shell .parcours{background:var(--paper);border-left:4px solid var(--pink);border-radius:0 16px 16px 0;padding:24px 26px;margin:34px 0}\n#lvm-shell .parcours h3{font-family:var(--font-display);font-size:17px;font-weight:600;margin:0 0 10px}\n#lvm-shell .parcours p{font-size:15px;color:var(--muted);line-height:1.7;margin:0}\n@media (max-width:640px){\n  #lvm-shell .tool-grid{grid-template-columns:1fr}\n  #lvm-shell .cta-band{flex-direction:column;align-items:flex-start}\n  #lvm-shell .cta-band .l{min-width:100%;flex:none}\n}\n<\/style>\n\n<style id=\"lvm-collision-reset\">\nbody.postid-1961 #lvm-shell .hero{display:block!important;align-items:initial!important;justify-content:initial!important;text-align:left!important;flex-direction:initial!important;padding:54px 0 0!important}\nbody.postid-1961 #lvm-shell .wrap,\nbody.postid-1961 #lvm-shell main.wrap{display:block!important;max-width:760px!important;margin-left:auto!important;margin-right:auto!important;padding-left:28px!important;padding-right:28px!important}\n@media (max-width:820px){\n  body.postid-1961 #lvm-shell .wrap,\n  body.postid-1961 #lvm-shell main.wrap{padding-left:18px!important;padding-right:18px!important}\n}\nhtml, body{overflow-x:hidden!important}\nbody.postid-1961 #lvm-shell{overflow-x:hidden;max-width:100vw}\nbody.postid-1961 #lvm-shell *{max-width:100%}\nbody.postid-1961 #lvm-shell .nav-row{max-width:100vw;box-sizing:border-box}\nbody.postid-1961 #lvm-shell.force-show .rev{opacity:1!important;transform:none!important}\n@media (max-width:760px){\n  body.postid-1961 #lvm-shell .cta-band{flex-direction:column!important;align-items:center!important;text-align:center!important;padding:26px 22px!important;gap:20px!important}\n  body.postid-1961 #lvm-shell .cta-band .l{min-width:0!important;width:100%!important;font-size:16px!important;line-height:1.5!important;text-align:center!important}\n  body.postid-1961 #lvm-shell .cta-band .stores{width:100%!important;justify-content:center!important;flex-wrap:nowrap!important;gap:10px!important}\n  body.postid-1961 #lvm-shell .cta-band .stores a{flex:1!important;max-width:170px!important;display:flex!important;justify-content:center!important}\n  body.postid-1961 #lvm-shell .cta-band .stores img{height:56px!important;width:100%!important;max-width:170px!important;object-fit:contain!important;object-position:center!important;border-radius:10px!important}\n}\n<\/style>\n<div id=\"lvm-shell\">\n<div class=\"progress\" aria-hidden=\"true\"><i id=\"progBar\"><\/i><\/div>\n\n<header class=\"nav\">\n  <div class=\"nav-row\">\n    <a class=\"nav-brand\" href=\"https:\/\/lean-app.com\/es\/\" aria-label=\"Inicio Lean\">\n      <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"512\" height=\"512\" loading=\"lazy\" decoding=\"async\" \/>\n      <span>Lean<\/span>\n    <\/a>\n    <span class=\"nav-spacer\"><\/span>\n    <a class=\"nav-link\" href=\"https:\/\/lean-app.com\/es\/tdee-calculator\/\">Calculadora TDEE<\/a>\n    <div class=\"nav-stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Descargar en el App Store\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/>\n      <\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\" aria-label=\"Disponible en Google Play\">\n        <img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/>\n      <\/a>\n    <\/div>\n  <\/div>\n<\/header>\n\n<main class=\"wrap\">\n\n<section class=\"hero\" aria-labelledby=\"title\">\n  <div class=\"crumb\"><a href=\"https:\/\/lean-app.com\/es\/\">Inicio<\/a> &nbsp;\/&nbsp; Calculadoras<\/div>\n  <div class=\"eyebrow\">Herramientas gratuitas &middot; Basadas en medidas<\/div>\n  <h1 id=\"title\">Las calculadoras de Lean.\n    <span class=\"alt\">Tu gasto y tus necesidades, calculados sobre medidas. Cero casillas.<\/span>\n  <\/h1>\n  <p class=\"dek\">Ocho calculadoras gratuitas, con f\u00f3rmulas transparentes y con fuentes, construidas sobre un principio \u00fanico: nunca te pedimos adivinar tu &laquo;nivel de actividad&raquo; en un men\u00fa. Tu cuerpo se mide: grasa corporal, pasos, macros. Cada herramienta parte de ah\u00ed.<\/p>\n  <div class=\"byline\">\n    <img class=\"by-logo\" src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-logo-lean-square-scaled.webp\" alt=\"\" width=\"26\" height=\"26\" loading=\"lazy\" decoding=\"async\" \/>\n    <span>Por <strong>El equipo Lean<\/strong> &middot; actualizado el 26 de agosto de 2026<\/span>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s1\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">El recorrido<\/span><\/div>\n  <h2 id=\"s1\">En qu\u00e9 orden usarlas<\/h2>\n  <div class=\"parcours\">\n    <h3>La l\u00f3gica en una frase<\/h3>\n    <p>Mide primero tu composici\u00f3n (grasa corporal &rarr; masa magra), deduce tu gasto (BMR &rarr; NEAT &rarr; TDEE), fija tu objetivo (d\u00e9ficit), alim\u00e9ntalo (prote\u00ednas), y vigila la respuesta de tu cuerpo (adaptaci\u00f3n metab\u00f3lica). Cada calculadora alimenta la siguiente: las tarjetas siguen este orden.<\/p>\n  <\/div>\n\n  <div class=\"tool-grid\">\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-masse-grasse\/\">\n    <div class=\"step\">Paso 1 \u00b7 Medici\u00f3n<\/div>\n    <h3>Calculadora de grasa corporal<\/h3>\n    <p>Tu porcentaje de grasa con cinta m\u00e9trica (m\u00e9todo US Navy validado), tu masa magra y tu BMR real. La medida que desbloquea todo lo dem\u00e1s.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calcul-metabolisme-de-base\/\">\n    <div class=\"step\">Paso 2 \u00b7 La base<\/div>\n    <h3>C\u00e1lculo del metabolismo basal<\/h3>\n    <p>Tu BMR sobre tu masa magra, no sobre una f\u00f3rmula de poblaci\u00f3n al peso. La base de tu presupuesto cal\u00f3rico.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-neat\/\">\n    <div class=\"step\">Paso 3 \u00b7 Tus pasos<\/div>\n    <h3>Calculadora NEAT<\/h3>\n    <p>Cu\u00e1nto queman de verdad tus pasos, ajustado a tu peso y tu zancada. El bloque m\u00e1s variable de tu gasto, por fin cifrado.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-tdee\/\">\n    <div class=\"step\">Paso 4 \u00b7 La s\u00edntesis<\/div>\n    <h3>Calculadora TDEE completa<\/h3>\n    <p>Tu gasto total, bloque a bloque: BMR + NEAT + EAT + TEF, sobre tu grasa corporal real. La cifra que lo pilota todo.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-deficit-calorique\/\">\n    <div class=\"step\">Paso 5 \u00b7 El objetivo<\/div>\n    <h3>Calculadora de d\u00e9ficit cal\u00f3rico<\/h3>\n    <p>Tu objetivo kcal para definir sin romper tu metabolismo: d\u00e9ficit razonable, proyecci\u00f3n de p\u00e9rdida, salvaguardas.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-proteines\/\">\n    <div class=\"step\">Paso 6 \u00b7 Los macros<\/div>\n    <h3>Calculadora de prote\u00ednas<\/h3>\n    <p>Tus gramos al d\u00eda sobre tu masa magra seg\u00fan tu objetivo, repartidos por comida, con equivalentes concretos.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-macros\/\">\n    <div class=\"step\">Paso 6 bis \u00b7 El reparto<\/div>\n    <h3>Calculadora de macros<\/h3>\n    <p>La vista de conjunto: prote\u00ednas, carbohidratos y grasas en gramos, repartidos en el orden correcto sobre tu gasto real.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <a class=\"tool-card rev\" href=\"https:\/\/lean-app.com\/es\/calculateur-adaptation-metabolique\/\">\n    <div class=\"step\">Paso 7 \u00b7 El seguimiento<\/div>\n    <h3>Calculadora de adaptaci\u00f3n metab\u00f3lica<\/h3>\n    <p>\u00bfTu metabolismo se ha frenado durante tu dieta, y cu\u00e1nto? El coeficiente 100 a 0 % que tu meseta reclama.<\/p>\n    <div class=\"go\">Abrir la calculadora &rarr;<\/div>\n  <\/a>\n  <\/div>\n<\/section>\n\n<section aria-labelledby=\"s2\" class=\"rev\">\n  <div class=\"section-label\"><span class=\"bar\"><\/span><span class=\"num\">Para ir m\u00e1s lejos<\/span><\/div>\n  <h2 id=\"s2\">La teor\u00eda detr\u00e1s de las herramientas<\/h2>\n  <p>Cada calculadora aplica la descomposici\u00f3n completa del gasto: <b>TDEE = BMR + NEAT + EAT + TEF<\/b>, con la adaptaci\u00f3n metab\u00f3lica como 5\u00ba bloque que modula el BMR (convenci\u00f3n 100&rarr;0&nbsp;%). Para entender cada bloque: la gu\u00eda <a href=\"https:\/\/lean-app.com\/es\/depense-energetique-totale-v2\/\">gasto energ\u00e9tico total<\/a>, el pilar <a href=\"https:\/\/lean-app.com\/es\/metabolisme-de-base\/\">metabolismo basal<\/a>, y nuestro <a href=\"https:\/\/lean-app.com\/es\/etude-base-donnees-calories\/\">estudio sobre la fiabilidad de las bases de calor\u00edas<\/a> (857&nbsp;655 productos analizados).<\/p>\n  <p>Y si prefieres que todo esto se mida solo: es exactamente lo que hace la app. BodyScan IA para la grasa corporal, pod\u00f3metro nativo para el NEAT, macros contados en cada comida registrada, adaptaci\u00f3n seguida en continuo.<\/p>\n  <div class=\"cta-band rev\">\n    <div class=\"l\">Vu\u00e9lvete Lean, qu\u00e9date Lean: los mismos c\u00e1lculos, medidos en continuo en vez de estimados una vez.<\/div>\n    <div class=\"stores\">\n      <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off?utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n      <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off&amp;utm_source=seo&amp;utm_medium=blog&amp;utm_campaign=hub-calculateurs\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n    <\/div>\n  <\/div>\n<\/section>\n\n<\/main>\n\n<footer>\n  <div class=\"wrap\">\n    <div class=\"row\">\n      <div>\n        <div class=\"kicker\">Lean &middot; lean-app.com<\/div>\n        <p>P\u00e1gina actualizada el 26 de agosto de 2026. Actualizada con regularidad con los comentarios de usuarios y los nuevos estudios relevantes. Lean est\u00e1 disponible en iOS y Android.<\/p>\n      <\/div>\n      <div class=\"stores\">\n        <a href=\"https:\/\/apps.apple.com\/fr\/app\/lean-calorie-ai-podometre\/id6738668646?utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-appstore-official.webp\" alt=\"App Store\" width=\"413\" height=\"122\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n        <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.lean.testsqflite&#038;utm_source=seo&#038;utm_medium=blog&#038;utm_campaign=etude-off\" target=\"_blank\" rel=\"noopener\"><img src=\"https:\/\/lean-app.com\/wp-content\/uploads\/2026\/05\/lvm-googleplay-official.webp\" alt=\"Google Play\" width=\"315\" height=\"95\" loading=\"lazy\" decoding=\"async\" \/><\/a>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/footer>\n<script data-wpmeteor-nooptimize=\"true\">\n(function(){\n  var bar = document.getElementById('progBar');\n  function up(){\n    var h = document.documentElement;\n    var sc = (h.scrollTop)\/Math.max(1,(h.scrollHeight - h.clientHeight));\n    bar.style.transform = 'scaleX(' + Math.max(0,Math.min(1,sc)) + ')';\n  }\n  document.addEventListener('scroll', up, {passive:true});\n  up();\n})();\n\n(function(){\n  if (!('IntersectionObserver' in window)) {\n    document.querySelectorAll('.rev').forEach(function(n){n.classList.add('on')});\n    return;\n  }\n  var obs = new IntersectionObserver(function(entries){\n    entries.forEach(function(e){\n      if (e.isIntersecting) { e.target.classList.add('on'); obs.unobserve(e.target); }\n    });\n  }, {threshold:0.12});\n  document.querySelectorAll('.rev').forEach(function(n){ obs.observe(n); });\n})();\n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Lean Calculateur TDEE Accueil &nbsp;\/&nbsp; Calculateurs Outils gratuits &middot; Fond\u00e9s sur des mesures Les calculateurs Lean. Ta d\u00e9pense et tes besoins, calcul\u00e9s sur des mesures. Z\u00e9ro case \u00e0 cocher. Huit calculateurs gratuits, \u00e0 formules transparentes et sourc\u00e9es, construits sur un principe unique : on ne te demande jamais de deviner ton \u00ab\u00a0niveau d&rsquo;activit\u00e9\u00a0\u00bb dans un [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"single-lvm-blank","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1961","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calculadoras gratuitas de nutrici\u00f3n y fitness - Lean<\/title>\n<meta name=\"description\" content=\"TDEE, metabolismo basal, NEAT, grasa corporal, prote\u00ednas, d\u00e9ficit: todas las calculadoras de Lean, gratis, sin registro y basadas en tus medidas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/lean-app.com\/es\/calculateurs\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calculadoras gratuitas de nutrici\u00f3n y fitness - 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